7 Pax attended to Sweaty Bells on this beautiful morning… clear sky with crescent moon very visible in the mid 60’s. Shame on you if you slept in after our huge breakfast at the Convergence. I need to work off those delicious biscuits and donuts.
We started off with the following warm-up exercises: self love, windmills, hill billies, imperial walkers, SSHs, grass grabbers, then a slow mosey lap to the stop sign a back.
We carried our bells to the field in front of the zoo. I set up 3 cones (one is the baseline, one in the middle, and the third is the other baseline) Every time we reached to the middle cone in one direction, we did 10 curls. On the way back, we did 10 triceps extensions at the middle cone). We did the following with the bells:
1.) Goblet Squats x 15 IC at one baseline (suitcase carry in between)
Prisoner get ups x 7 IC on the other baseline
2.) Rows x 10 IC on each side (suitcase carry in between)
Overhead presses x 10 IC
3.) Chest Presses x 15 IC (suitcase carry in between)
Hand on the bell merkins x 10 IC each side
4.) Kettle Bell Swings x 20 OYO (overhead carry in between)
American Hammers x 15 IC
5.) Alternate Lunges x 20 IC (suitcase carry in between)
Manmakers x 10 OYO
We carried our bells back to the front of the zoo by the statue. Partnered up and did Dora 1, 2, 3:
100 Step-ups with the bells
200 alternate bell touches
300 LBCs
While one Pax doing the exercise, the other Pax ran to the stop sign and back. Flap jack until Dora is finished.
COT – We prayed for Willie’s cousins both battling cancer. We also prayed for safe journey for both Stork and Dinghy as they set to sail off to the Caribbeans. Finally we prayed for Sphinxter as he’s preparing to have a shoulder surgery. Hope for a quick recovery and successful surgery. I am always grateful to have the physical and mental strength to do this on a regular basis. Never take it for granted.
We had 2 additional Pax who joined us for Coffeeteria at Panola Cafe: Gabby and Sphinxter.
SYITG!
King Kong
